Name of Organization
My name is Kelly, and I am a fitness instructor at Jatz fitness studio. Over the past twenty years, Jatz Fitness has been known to offer various fitness and health programs to different clienteles. The firm boasts state-of-the-art equipment to fit the diverse pool of clients. The fitness studio consists of superb classes, large chambers, and well-lit settings. The services at the fitness studio include small group training, athlete fitness, senior fitness, cardio kickboxing, weight-loss training, and kids sessions. It similarly delivers excellent after-sale services to the clients. Within the gym’s precincts, clients have access to well-maintained showers, Jacuzzis, saunas, and steam chambers.
Training Phase
The training schedule designed for this program involves a foundation training stage meant for field and track athletes. Over the years, the fitness studio’s proprietor has spent several years assessing diverse aspects of human physiology and movement. Being a proficient physician, he has aided the healing of individuals ailing from prolonged and unbearable back pains by incorporating foundation training. In this case, the main aim of foundational training involves training an individual’s posterior chain muscles, focusing mainly on the legs, shoulders, back, and buttocks. As such, this form of exercise aids individuals to utilize their systems on a daily basis, at the same advancing the performance levels. For individuals ailing from excruciating back pains, the program assists in maintaining back’s health. Generally, this exercise majorly concerns an individual’s fundamentals, every aspect that links to an individual’s pelvis, with the inclusion of adductors of the hamstring muscles. The muscles are trained to function and coordinate in a specific type of movement and pattern.
Each muscle that links individuals to the pelvis consists of fundamental and functional movement capabilities. The muscles institute an athlete’s strength, agility, and capacity. Moreover, the balance relied upon by an athlete for day-to-day activities is created by the muscles. In an attempt to accomplish the desired outcomes, the program comprises moves that fundamentally target the body’s vital muscles. The main aim of the training schedule based on foundation training involves the incorporation of more muscles in a particular movement. Moreover, the training aims to diffuse extra power and force all through the body of a trainee, disposing friction from the body’s joints. The trainee’s body strength is also reinforced, facilitating firm and elegant walking, along with more plasticity. For instance, a foundation session identified as The Founder, strengthens movements by solidifying the entire body. A positive outcome attributed to this type of exercise involves shifting mass in the appropriate parts.
The Layout of the Training Program
Being a training program meant for track and field athletes, the foundation training is a one-day program that assists an athlete in battling weaknesses, strengthening tendons and ligaments, maintaining healthy fitness, along with healing injuries. The training will also involve exercising for other essential elements in any sports undertakings, for instance, training for limit power and additional non-specific aspects. The training also focuses on powerlifting as it an essential facet of the sport, similar to limit power. Therefore, focusing on the strength of the powerlifter and limit speeds. The training schedule also aims to preserve the impacts of disuse, generate muscular equipoise throughout the entire body, and toughening the muscles and tendons. The workout focuses on circuit styles, which entails undertaking one training set in sequence devoid of rest.
The athlete will receive a five-minute break after concluding one set of each activity and begin the second set. Letting train at his own pace facilitates reducing the total duration while integrating a component of cardiorespiratory training into the resistance workout. Moreover, an athlete will take part in a cardiorespiratory workout for approximately thirty minutes, appropriate for the starting points. The level of intensity will be adequate to speed up the heart rate. The athlete will likewise have in stock a pack of 10-15 pounds. In most cases, I may opt for mountaineering, treadmill for this type of training since such workouts would profit the sportsperson.
Thorough Description of Coaching Cues
The athlete is anticipated to be engaged in a ten-minute training hike during the morning hours of the training day. The workout would be an excellent start to engage the athlete in muscle training. The athlete will get to dawn his sporting gear before going for a walk. Based on the foundation phase, the athlete may require taking part in a hike for four to five miles along with elevation 500-1000 feet.
The chest and anterior stretch are vital if the sportsperson may be required to carry packs. In this case, the athlete may require clasping his hands together and in the rear. The athlete will then raise his hands until a stretch all through the chest, and the shoulder region is felt. With this form of workout, the sportsperson may be required to partake in one set of recurrences and upholding the workout for approximately thirty seconds. The other type of workout will involve helping in stretching out the hamstrings. In this workout, the athlete stands with legs straight and close together while preserving the straightness of the knees. The athlete then gradually and gently leans forward, trying to reach out to the toes. Next, the athlete will stretch and revert to the beginning position. Based on the first exercise, a stretch will be done in a single set and maintained for thirty seconds. The other forms of stretching involve standing squads and calf stretch.
The standing quads aid assist in stretching the sportspersons’ muscles. To accomplish it, the individual may stand on an uninvolved leg; however, he may use a chair or table for purposes of balancing. Moreover, he may curve the knee of the involved leg. Next, the athlete may be required to grasp with one hand and gradually pull to his rear end. He may maintain the position or switch legs. He may similarly repeat the exercise. While partaking in the stretch-out, the sportsperson is necessitated to maintain straight thighs consistent with the body and elude curving the hip. He may, therefore, partake in one set of repetitions. The stretch-out may also be maintained for about thirty seconds. The exercise helps in stretching out the muscles while he calves. The athlete will stand while facing the wall, grasping with both hands. He will then move a step forward with the uninvolved leg, positioning his hips towards the wall. Equally, he may be required to maintain his rear leg up-front with the heel on the floor. Compared to the other stretch, he may as well alternate his legs and then replicate the workout. At the same time, he is necessitated to execute one set of this workout for nearly two seconds. Other undertakings that the sportsperson may be engaged in include double flat press along with double overhead presses.
By engaging in the double flat press, the sportsperson will fortify the muscles. He is required to lie flat on his rear and hold on to a weight in his hands. Furthermore, the arms should be placed on the side, with elbows bending at ninety degrees. Next, the athlete is then required to lift either the left or right arm, at the same time strengthening the elbow. The athlete is then meant to lower the arm and replicate the workout. Compared to the previous undertakings, the athlete should do approximately two sets of the exercise, conducting a total of fifteen repetitions. After every four seconds, he is required to make a single repetition. The double head press is also essential as it supports the sportsman’s shoulders along with his back. The exercise may be achieved while either sitting or standing. Nonetheless, he must as well lift the weights while maintaining the overhead posture. In an attempt to replicate the workout, the sportsperson may be necessitated to undertake two sets of fifteen recurrences. Moreover, he may undertake one repetition after four seconds.
The subsequent practices comprise of shoulder rollbacks and single biceps curl. Shoulder rollbacks assist the athlete in maintaining the strength of the upper back. However, the exercise may be executed while either standing or standing with the arms placed on the sides and maintaining weights in his hands. The exercise may also involve raising shoulders close to the ears and then subsequently rolling backwards. To partake in another round, he may need to revert to the initial position and redo the entire process. To experience the full impacts of the workout, he is required to do two sets of 15 repetitions. One repetition should be done after every four seconds.
Based on the single biceps curl, it will also aid in preparing the individual’s upper arms through the use of trekking poles. In this exercise, he should begin with arms on the side while either standing or sitting. The elbows should be straight, palm up, and holding weights in his arm. The elbow should be bent upwards and reverting to the initial position. The individual ought to also conduct two sets of about fifteen repetitions, with every repetition down after every four seconds.
Cool Down Mechanisms
The aspect of cooling down after a workout session is as vital as warming up to let the heart rate, body temperature, and blood pressure gradually decline to pre-exercise levels. The gradual changeover back to an inactive state averts faintness or probable collapsing and assists the body in initiating its own repair. The slow reduction of intensities can achieve this. This means trying to reduce the heart rate below 100 beats/ minutes. The individual should intertwine the fingers and press the palms up towards the upper limit from the stand-up or seated situation. Next, the individual should draw the hands up and back as much as he can and at the same time, preserving a straight spine. Then position the left arm in front of the right and rotate the palms to face each other, elongating the hands up and back. Lastly, he should replicate on the opposite side.
A steady cool down maintains steady blood circulation and stops it from pooling within the veins. Stretching of muscles while they are still warm may play a significant role in reducing build-up of lactic acid, reducing an individual’s chance of muscle contractions and rigidity. Stretches lengthen the connective tissue around the joints, increasing mobility, and improving range of motion. Attaining significant outcomes from a workout program is reliant on the amount of energy put in every session, not essentially the duration spent partaking in the session.
